Move Freely Again: Simple Remedies for Hip Pain

Hip pain can make it tough for people to carry out their daily activities. Walking inside the house, climbing stairs and even getting out of bed become challenging. However, there are many things you can do to get rid of the pain and lead a normal life, that too at home, and also with a doctor's help.

Reasons for Hip Pain

Your hip is an important joint because you need it throughout your daily activities. A layer of smooth cartilage inside the joint helps your bones move against each other without friction.

The cartilage, which protects your joint, starts to wear away after years of use and sometimes due to an injury. The muscles around the joint becomes strained and the surrounding hip structures develops inflammation.

Osteoarthritis, hip fractures, bursitis, and muscle or tendon strains are the most common reasons that people experience hip pain.

The location of your pain provides information, which helps diagnose your underlying condition. Pain inside your hip or groin area usually originates from the joint. The outer buttock area and upper thigh and external hip area develop pain because of issues, which affect the muscles and tendons and other soft tissues in that hip region.¹

Here're some simple and easy things you can do at home to ease the pain:

Ice or Heat Application

An ice pack application to the affected area will decrease the inflammation. Cold therapy creates temperature changes which cause blood vessels to constrict which results in swelling reduction and provides short-term pain relief through area numbness.

Heat functions through different mechanisms but provides equivalent benefits to the user. The application of heat through methods like warm showers and heating pads will enhance blood circulation in the targeted area and relieve muscle tension while increasing range of motion to alleviate any discomfort.

Remember to use ice for swelling and heat for stiffness.

You can take a bag of frozen vegetables or ice cubes wrapped in a thin towel as an ice pack. And use warmth right before you stretch to loosen up your muscles.

Moderate Rest

When your hip experiences pain, your body just wants to remain motionless and wants you to rest. You should begin your daily exercise program after your pain decreases because this routine will help you develop muscle strength while preventing joint stiffness.

You must balance your activities because you should rest when needed yet not remain inactive for extended times.

Move the Right Way

People who have joint stiffness can benefit from walking, swimming and yoga because these activities create low-impact exercise. But you should avoid doing activities that require high-intensity movements because these activities create excessive force on your hip joints.

Compared to running or walking, swimming and cycling provide better joint protection because these activities have less impact on the body.

Pilates serves as an ideal exercise choice for people who want to strengthen their core muscles because it works well for beginners who show early arthritis symptoms. Certain yoga moves that require twisting and lunging become dangerous for your hips, so you need to consult your doctor before attempting them.

Make Sure To Stretch Often

Static stretching, or holding a stretch for at least 30 seconds, can help reduce hip and buttock pains. It works like this: more flexible muscles and tendons won’t press on a nerve or inflamed tissue. It enhances the flexibility of the hip and reduces stiffness.

Aim to stretch regularly three to five times per week, ideally after a short warm-up or after activity. You may experience a difference in just a couple of days or weeks. ²

Do Targeted Workouts

Exercises targeting your legs and core can strongly support the health and stability of your hips. To develop the right routine and techniques, you should consult with a professional (preferably, a physical therapist).

If something hurts during the exercise, do not push through it. You can strengthen your core and support your hips with low-impact bridges, planks, and crunches.

Watch your Weight

For every ten pounds you carry, your hips and knees bear an additional fifty pounds of added pressure. Shedding excess weight can alleviate pain and improve mobility.

If your joints are under strain, even losing a small amount of weight can make a difference.

Avoid Carrying Heavy Objects

Your hips take up all the weight you carry not only body fat. Choose wheeled luggage for convenience and opt for a shopping cart in malls.

Footwear is Important

Wear good footwear. High heels cause your foot to bend incorrectly, which leads to body misalignment that results in hip discomfort. You should wear flat shoes and stay away from standing activities for extended time periods. Your flat shoes should provide proper arch support and shock-absorbing cushioning elements.

Avoid Direct Pressure on the Hip

You should not sleep on your painful hip and you need to stop sitting in one position for extended periods. The condition worsens when you repeat the bending movement because it brings on discomfort.³

Over-the-Counter Pain Relief

Over-the-counter pain relief methods usually work for hip pain that stems from muscle or tendon strain or osteoarthritis or tendinitis according to hip pain relief methods. ³

You should take NSAIDs with food because they can cause stomach problems. The combination of hot and cold packs applied to your hip together with your medication will assist in decreasing your swelling.

When to See a Doctor or Physical Therapist

You need to seek professional medical assistance when home treatments fail to provide results. Physical therapy provides essential benefits because it helps people develop stronger muscles while increasing their physical ability to move better.

 In serious situations doctors use joint or bursa injections to decrease pain and swelling when all other treatments have failed.

Some patients with persistent conditions experience relief through non-traditional treatments such as acupuncture and massage and chiropractic adjustment.

Medical Treatments for Serious Cases

People get hip pain because it arises from conditions such as arthritis or injuries or pinched nerves. The situation demands advanced medical procedures for treatment. You might be recommended a steroid to ease inflammation or a biologic medication that targets the parts of your immune system causing joint inflammation.

For severe arthritis, surgery may sometimes be needed to replace the surface of the joint with metal, which can restore full range of motion and function. Hip replacement surgery is both common and successful. 

When to Seek Immediate Help

Don't wait if things feel serious. If you have intense pain or swelling, or cannot move your hip or leg, or your hip appears to be out of place after an injury, seek immediate medical attention.

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.

References

1. WebMD| Hip pain as you age

2. Harvard Health| Stretches for hip pain

3. WebMD | Over the counter meds for hip pain